Menene fa'idodin Red Quinoa? Abun Ciki na Musamman

Abincin da aka sani fiye da shekaru 5000 kuma ya karu a cikin shahararrun a cikin 'yan shekarun nan. quinoa. Tabbas, dabarun talla suna da babban tasiri akan wannan. Sanarwar da Majalisar Dinkin Duniya ta yi na shekarar 2013 a matsayin shekarar quinoa ta duniya ita ma tana da tasiri wajen karrama ta a duniya. Amma babban tasiri shine abun ciki mai gina jiki na quinoa.

Quinoa, wanda ake la'akari da ƙwayar ƙwayar cuta, ya ƙunshi babban matakan fiber, bitamin, ma'adanai da antioxidants. Har ila yau, kyakkyawan tushen furotin ne kuma ba shi da alkama. Tare da wannan fasalin, shine tushen abinci mafi mahimmanci ga masu cin ganyayyaki da waɗanda ba sa cin alkama.

Quinoa ya zo da launuka daban-daban kamar fari, baki da ja. Ɗaya daga cikin nau'ikan da aka fi cinyewa shine batun labarinmu. ruwa quinoa...

Menene ja quinoa?

red quinoa, wani shuka ɗan asalin Kudancin Amurka chenopodium An samo shi daga quinoa.

Ba a dafa ba red quinoa, Ya dubi lebur da m. Idan ya dahu, sai ya kumbura zuwa kanana. ruwa quinoa wani lokacin yana iya zama purple a launi.

Domin a zahiri ba shi da alkama cutar celiac ko kuma waɗanda ke da alkama na alkama za su iya cinye shi cikin sauƙi. 

Darajar abinci mai gina jiki na jan quinoa

ruwa quinoa Ya ƙunshi fiber, furotin da yawancin bitamin da ma'adanai masu mahimmanci. Musamman, mai kyau manganese, Copper, phosphorus ve magnesium tushe.

Kwano daya (gram 185) dafaffen ja quinoaAbubuwan da ke cikin sinadirai kamar haka: 

Calories: 222

Protein: gram 8

Carbohydrates: 40 grams

Fiber: 5 grams

Sugar: 2 gram

Fat: 4 grams

Manganese: 51% na ƙimar yau da kullun (DV)

Copper: 40% na DV

Phosphorus: 40% na DV

Magnesium: 28% na DV

Folate: 19% na DV

Zinc: 18% na DV

Iron: 15% na DV 

Tara muhimmanci amino acid Quinoa na ɗaya daga cikin ƴan abinci na shuka da ke ɗauke da duka. Domin, ruwa quinoaAn dauke shi cikakken furotin.

ja quinoa adadin kuzari da abinci mai gina jiki daidai da quinoa na wasu launuka. Siffar da ta bambanta shi shine ƙaddamar da mahadi na shuka. Abubuwan da ake kira betalains suna ba quinoa launin ja.

Menene fa'idodin Red Quinoa?

Abubuwan da ke da wadatar antioxidant

• Ko da kuwa launinsa, quinoa shine kyakkyawan tushen antioxidants. 
• Yana da mafi girman ƙarfin antioxidant tsakanin nau'in quinoa. ruwa quinoa.
• Yana da wadata musamman a cikin flavonoids, mahadi na shuka waɗanda ke da antioxidant, anti-inflammatory and cancer-protective Properties.

ruwa quinoaFlavonoids da amfanin su sune kamar haka:

• Kaempferol: Wannan maganin antioxidant yana rage haɗarin cututtuka na yau da kullun kamar cututtukan zuciya da wasu cututtukan daji. 
• Quercetin: quercetinYana ba da kariya daga cututtuka irin su cutar Parkinson, cututtukan zuciya, osteoporosis da wasu nau'in ciwon daji.

Hana cututtukan zuciya

• ruwa quinoaBetalains suna taka muhimmiyar rawa a lafiyar zuciya. Hakanan yana kare lafiyar zuciya saboda kayan hatsin da yake da shi.
• cin hatsi, cututtukan zuciyayana rage haɗarin mutuwa daga ciwon daji da kiba.

Adadin fiber

• ruwa quinoayana da yawa a cikin fiber. Ya ƙunshi duka fiber maras narkewa da mai narkewa.
• Fiber mai narkewa yana sha ruwa kuma ya zama abu mai kama da gel yayin narkewa. Tare da wannan fasalin, yana ba da jin daɗin jin daɗi. Yana inganta lafiyar zuciya ta hanyar rage cholesterol.
• Fiber mara narkewa yana taimakawa wajen kula da lafiyar hanji kuma yana taka rawa wajen hana ciwon sukari. 

Red quinoa da asarar nauyi

• Godiya ga furotin da abun ciki na fiber ruwa quinoaYana sa ku ji koshi na dogon lokaci.
• Slimming Red Quinoako wani dalili da ya sa ya taimaka; karbaYana da tasiri mai kyau akan hormones waɗanda ke taka rawa a cikin ci, kamar peptide YY da insulin.

yaki da ciwon daji

• ruwa quinoaYana da kaddarorin yaƙar kansa kamar yadda yake kare jiki daga radicals kyauta.
• ruwa quinoa Hakanan yana ƙunshe da quercetin na antioxidant, wanda zai iya taimakawa hana yaduwar wasu ƙwayoyin cutar kansa. 

lafiyar hanji

• ruwa quinoa, Yana aiki azaman prebiotic. PrebioticsYana aiki azaman man fetur ga ƙwayoyin cuta masu amfani waɗanda ke rayuwa a cikin hanjin mu.
• Prebiotics suna tallafawa lafiyar hanji ta hanyar daidaita ƙwayoyin cuta masu kyau da marasa kyau a cikin hanji.

Lafiyar kashi

• Manganese, magnesium da phosphorus abun ciki saboda ruwa quinoayana hana osteoporosis.
• Nau'in da ke inganta lafiyar kashi omega 3 fatty acid Hakanan yana da wadatar ALA.

Ciwon suga

• Cin abinci mai arziki a cikin manganese yana rage haɗarin kamuwa da ciwon sukari ta hanyar daidaita sukarin jini.

alkama

• ruwa quinoa ba shi da alkama. Saboda haka, cutar celiac ko rashin haƙuri ga alkama Mutane za su iya ci da kwanciyar hankali.

Yadda ake cin ja quinoa?

ruwa quinoaMafi gina jiki fiye da sauran iri. Shi ne mafi yawan amfani da iri-iri a cikin salads. Hakanan zaka iya amfani dashi maimakon shinkafa a pilafs.

ruwa quinoa An shirya shi daidai da sauran nau'in. Tafasa kofi 1 (gram 170) na jan quinoa ta amfani da kofuna 2 (470 ml) na ruwa. Gabaɗaya ana dafa shi a cikin ruwa a cikin rabo na 2: 1 ta girma. 

Menene illolin jan quinoa?

• Wasu mutane na iya zama rashin lafiyar quinoa. Wadannan mutane na iya samun alamun rashin lafiyar kamar ciwon ciki, iƙirarin fata ko kurjin fata.
• Wasu suna kula da saponins da aka samo a cikin quinoa. A wannan yanayin, sai a jiƙa quinoa a cikin ruwa na akalla minti 30 a wanke shi sosai kafin dafa abinci don rage saponin.